Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
3 Rounds
0:30 Jog
0:30 Machine
5 Wall Ball Thrusters (light)
5 Up Downs
10 Banded Good Mornings
Workout Prep:
100m Run
5 Wall Balls
2 Power Cleans (at workout load)
Workout (Time)
Teams of 2
6 Rounds (Partners alternating rounds, 3 rounds each)
200m Run
25 Wall Balls @ hyrox division load
-straight into-
6 Rounds (Partners alternating rounds, 3 rounds each)
250/225m Row
10 Burpee Broad Jumps
-straight into-
6 Rounds (Partners alternating rounds, 3 rounds each)
30m Sled Push (moderate to heavy)
10 Power Cleans (135/95) (moderate)
*If going individually, rest 1:1 between rounds
(Scored by Total Time)
(KG conv: 60/42.5)
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Pigeon Pose
1:00 1:00 Elbow to Floor Stretch (each side)
*Rest as needed between sides, movements and sets.
Pigeon Stretch
Elbow to Floor Stretch